STRAWBERRY CHIFFON PIE

1 box (4-serving size) sugar-free strawberry gelatin

3/4 cup boiling water

1 1/4 cup cold water

1 cup sugar-free frozen whipped topping, thawed

2 cups sliced strawberries + 1/4 cup for garnish

1 sugar-free 8-inch crumb crust or sugar-free pastry crust

Pour gelatin mix into a medium bowl and a stir in the boiling water until all gelatin is dissolved.

Stir in the cold water and allow to sit a few minutes if necessary to cool.

Fold in the whipped topping and strawberries. Spoon mixture into the prepared pie shell and garnish with the remaining berries.

This is a file photo for reference only.

SOUTHWEST SALMON

4 5-oz salmon fillets

2 tbsp unsweetened pineapple juice
1 tbsp fresh lime* juice
3 tbsp Splenda Granular
2 tsp chili powder
3/4 tsp ground cumin
1/4 tsp salt
1/8 tsp ground cinnamon

Combine the juices and pour over the salmon that has been placed in a shallow dish. Cover the dish and refrigerate for 30 minutes.

Preheat oven to 400 degrees.

In a small bowl combine the Splenda and spices.

Remove salmon from the marinade and pat the spice mixture evenly onto the salmon fillets.

Place fillets on a baking sheet with sides and cook approximately 15 to 20 minutes or until it flakes easily with a fork.

*Lemon juice may be substituted.

Yield: 4 servings
Per serving: 225 calories, 2 g carbs, 28 g protein, 12 g (1 1/2 saturated) fat, 0 g fiber
Diabetic Exchange: 4 lean meat
WW Points: 5

 Note: File Photo of a similar recipe.

SIMPLE EGG CUSTARD

Be sure to strain the milk mixture and bake in a water bath for best results.

2 large eggs
2 large egg whites
2/3 cup Splenda Granular
2 tsp vanilla
2 cups 1% milk
1 cup evaporated skim milk
Freshly grated or ground nutmeg for sprinkling*

Preheat oven to 325 degrees.

In a medium bowl, whisk the eggs, egg whites, Splenda, and vanilla together; set aside.

In a saucepan, bring both milks to a low simmer. Using a whisk, stir a small amount of the milk into the egg mixture to temper the eggs.  Whisk in the remaining milk; strain mixture into a large glass measuring cup with a pouring lip.

Pour the mixture evenly (about 1/2 cup each) into 6 custard cups and sprinkle with the nutmeg. Place the cups in a large baking dish and place in the oven. Pour very hot water into the baking dish until it is halfway up the custard cups.

Bake the custards 50 to 60 minutes or until the edges are set and the center jiggles slightly when lightly shaken.

Per custard cup: 110 calories, 11 g carbs, 9 g protein, 3.5 g fat (2 saturated), 1 g fiber

*I prefer cinnamon but nutmeg is traditional.

Note: File Photo

CLASSIC THREE BEAN SALAD

This recipe is a great salad to take to a luncheon at work, church, etc. It is best when allowed to sit in the refrigerator overnight.

1 can (15-oz) no-salt cut green beans, drained
1 can (15-oz) yellow wax beans, drained
1 can (15-oz) kidney beans, drained, rinsed, drained again
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small red onion, diced
1/2 cup red wine vinegar
2/3 cup Splenda Granular (or equivalent amount of your favorite sweetener)
1/4 cup tomato juice
3 tbsp olive or canola oil
1/2 tsp salt, optional - I suggest omitting if you have to watch your sodium
1/2 tsp freshly ground black pepper

In a large bowl, gently mix together the beans, peppers, and onion.

In a small jar with tight-fitting lid, place the remaining ingredients; shake until well combined.

Pour the dressing over the bean mixture and toss to coat well. Cover and refrigerate at least 6 hours or overnight.

Yield: 6 (3/4-cup) servings
Per serving: 165 calories, 22 g (healthy) carbs, 6 g protein, 7 g fiber, I don't have sodium numbers

Note: This photo for reference only. Not this exact recipe.

CITRUS SPLASH

2/3 cup fresh-squeezed orange juice

1/2 cup (approximately 3 limes) fresh-squeezed lime juice
1/2 cup (approximately 2 lemons) fresh-squeezed lemon juice
6 tbsp Splenda Granular (9 Splenda packets) or an equivalent of your favorite sweetener
2 1/3 cups club soda or seltzer water*

Combine the three juices, Splenda, and club soda in a large pitcher; stir to blend and dissolve Splenda.
Serve over ice.

Option: For parties, etc, place the juices and Splenda into a pretty large bowl or punch bowl. Just before serving, add the club soda and some ice. Garnish with thin slices of orange, lemon, and lime.

*May substitute lime or lemon sparkling water, if desired.

Yield: 4 servings
Per serving: 45 calories, 12 g carbs, 1 g protein
Diabetic Exchange = 1 fruit
WW points = 1

File Photo

CAULIFLOWER STUFFING

 If you love stuffing but are watching your carb intake and therefore cutting back on bread, you might enjoy this cauliflower stuffing from Delish.

 Ingredients

• 4 tbsp. butter
• 1 onion, chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped or thinly sliced
• 1 small head cauliflower, chopped
• 1 c. chopped mushrooms
• kosher salt
• Freshly ground black pepper
• 1/4 c. chopped fresh parsley
• 2 tbsp. chopped fresh rosemary
• 1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
• 1/2 c. vegetable or chicken broth

Directions

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
4. Serve.

file photo

HEIRLOOM TOMATO AND GRUYERE TART

2 very large heirloom tomatoes (approximately 1 lb total)

salt and pepper for seasoning
1 sheet frozen puff pastry dough, thawed per pkg directions
1 cup finely grated Gruyere cheese
2 tbsp chopped fresh thyme
Olive oil for drizzling

Slice the tomatoes and place in a single layer on a paper towel lined cookie sheet. Sprinkle with the salt and let sit for 20 minutes to release the juices, then pat dry with more paper towels.

Preheat oven to 400 degrees.

On a lightly floured surface, roll out the puff pastry into a 10 x 13-inch rectangle. Transfer to a parchment-lined baking sheet and use the tip of a paring knife to trace a shallow border 1-inch from the edges (trace only - do not cut all the way through. Prick the inner rectangle all over with a fork. Refrigerate 20 minutes.

Remove from refrigerator and bake at 400 degrees 12-15 minutes or until light golden brown. Remove from the oven.

Scatter the cheese over the hot dough; arrange tomato slices in overlapping rows over the cheese. Scatter the thyme over the tomatoes. Sprinkle with salt and pepper; drizzle with the olive oil.

Bake 20-30 minutes. Best served immediately.

Leftovers should be refrigerated.

Yield: 4 servings
Per serving: 530 calories, 38 g fat (7 g saturated, 0 g trans, 40 mg cholesterol, 240 mg sodium, 32 g carbs, 2 g fiber, 1 g sugar, 16 g protein

Note: File Photo

LIME PASTA SALAD WITH SHRIMP

2 tbsp olive oil

1 1/2 tsp lime juice
2 tbsp tomato juice
1 tbsp fresh dill, chopped
9-oz cooked whole-wheat pasta (or your favorite low/no carb substitute)
12 cherry tomatoes, halved
4 1/2-oz black olives
7-oz cooked shrimp, shelled
1 scallion, finely chopped
salt to taste
freshly ground black pepper to taste

Combine the oil, juices, and dill to make a dressing; whisk to blend well.

In a large salad bowl, place the pasta; add the dressing, tomatoes, olives, shrimp and scallion. Season with the salt and pepper and toss to combine.

Yield: 4 servings
Per serving: 205 calories, 14.6 g protein, 10.7 g fat (mostly healthy fat)), 13.5 g carbs, 2 g sugar, 3 g fiber

Note: I have never made this salad as I do not eat shrimp. Also, I do not have a picture. This recipe was passed on to me as a healthy salad. I have no recommendation, good or bad, on this recipe.

MIXED BELL PEPPER OMELET

2 tsp olive oil

1 small red bell pepper, diced
1 small green pepper, diced
2 tsp diced red onion
4 egg whites, beaten
2 tsp grated Parmesan cheese
2 tsp snipped fresh chives

Heat the oil in a large nonstick skillet over medium heat Add the peppers and onion; saute until tender.
Add the egg whites and cook for a minute, swirling the skillet to coat it evenly. Cook another 30 seconds to one minute, until the egg whites are set.

Loosen edges of omelet with a spatula, flip over and cook approximately another minute or until of your desired doneness.

Sprinkle with the cheese and chives before serving.

Yield: 2 servings

free clipart

LEMON GARLIC CHICKEN THIGHS

2 lbs chicken thighs

3 tbsp extra virgin olive oil
2 1/2 tbsp lemon juice
1/4 tsp Splenda Brown Sugar Blend
4 garlic cloves, minced
salt to taste
pepper to taste
thin lemon slices for garnish

Season chicken with the salt and pepper.

In a medium bowl, whisk together olive oil, lemon juice, Splenda, and garlic. Add chicken and stir to coat. Refrigerate and allow to marinate 15 minutes.

Preheat oven to 375 degrees.
Line a rimmed baking sheet with parchment paper; set aside.

Remove chicken from marinade and place on the prepared baking sheet. Bake at 375 degrees for 15 to 20 minutes. Turn chicken and continue baking until juices run clear, another 10 to 20 minutes.

Serve each thigh topped with a lemon slice. Sprinkle with chopped fresh parsley, if desired.

 Note: File Photo

SQUASH SAUTE

 1 tsp light butter

1 zucchini, sliced diagonally

1 small yellow squash, sliced diagonally

1 tsp salt-free Greek seasoning

Melt butter in a large nonstick skillet over medium-high heat. Add both squashes and sauté a couple of minutes. Add the seasoning and sauté another three minutes or until tender.

Yield: 2 servings

Per serving: 39 calories, 2g protein, 7g carbs, 17mg sodium 

file photo for reference only

not this exact recipe

STRAWBERRY-TOPPED CAKE

 1/4 cup strawberry spreadable fruit (I prefer Polaner's)

2 cups fresh sliced strawberries

4 (1-oz) slices angel food cake

Grated lemon rind for garnish, optional

On high, microwave fruit spread for 30 seconds or until melted.

Combine strawberry slices with the melted fruit spread; spoon evenly over the cake slices. Sprinkle with the grated lemon rind, if using.

Yield: 4 servings

Per serving: 99 calories, less than 1/2g fat, 2.2g protein, 25g carbs, 147 mg sodium

Diabetic Exchanges: 1 starch, 1 fruit

file photo for reference

CHICKPEA - APPLE SALAD

 Chickpea is another word for garbanzo bean. They are a healthy addition to a diabetic's diet. I suggest this salad as a side to a protein item.

2 garlic cloves, crushed
1 tbsp extra virgin olive oil
2 tbsp lime juice
2 green onions, chopped fine
3 tbsp chopped fresh chives
3 tbsp chopped fresh flat-leaf parsley
1 can (6-oz) chickpeas, drained
2 large red apples, unpeeled and chopped
salt to taste
freshly ground black pepper to taste

In a large mixing bowl, combine all ingredients except the salt, pepper, chickpeas and apples. Whisk until well blended. Add the chickpeas and apples and toss to combine. Add salt and pepper to suit your taste.

Yield: 4 servings

Note: This is a file photo used for reference only.

PORK ROAST WITH ONIONS AND POTATOES

This recipe requires a 4-quart slow cooker for best results.

Approximately 3 lb boneless pork loin roast, trim off fat
1 large garlic clove, sliced
5 medium potatoes, washed, cubed, unpeeled
1 large onion, sliced
3/4 cup water (or tomato juice, if desired)
1 tbsp low-sodium soy sauce
1 tbsp cornstarch
1 tbsp cold water

Make slits in roast in insert slices of garlic. Place roast under broiler to brown. Put potatoes in slow cooker. Add 1/2 the onion slices. Place roast atop vegetables and cover with remaining onions. Combine water or juice with soy sauce and pour over roast. Place lid on slow cooker and cook on low about 8 hours. When ready to serve, remove roast and vegetables from cooker. Combine cornstarch and cold water. Add to the liquid in the slow cooker. Turn cooker to high until liquid is thickened. Slice meat and serve thickened liquid over the meat and vegetables.

This recipe has a few more protein grams than carbs so it is a good one for diabetics who want to enjoy some good old "meat and potatoes". Obviously you can omit the potatoes if you are one who only counts carbs.

Note: File Photo

CRISPY RANCH BAKED CHICKEN

Cooking for a diabetic does not have to be difficult. Here is an easy recipe for chicken that is baked, crispy, and takes about 30 to 40 minutes, start to finish. It is important for the diabetic not to rely heavily on eating out. You have much better control at home.

8 skinless boneless chicken thighs or 4 skinless boneless breasts
2 cups crispy rice cereal, slightly crushed
1/2 cup grated Parmesan cheese
1 oz (1 envelope) dry ranch salad dressing mix
2 egg whites, beaten
2 tbsp melted butter, optional

Preheat oven to 350 degrees.
Spray a baking sheet that has sides with nonstick cooking spray; set aside.

In a large bowl, combine the cereal, Parmesan cheese, and salad dressing mix in a large bowl.

Place the beaten egg whites in a medium-size mixing bowl. Dip each chicken piece in the egg whites, then in the cereal mixture. Turn pieces to coat evenly then place on the prepared baking sheet. Drizzle the butter over the chicken, if using.

Bake chicken until the juices run clear when pierced with a fork and the coating is lightly browned. This should take about 25 minutes.

Note: File Photo

BRITT'S WHOLE 30 BANANA MUFFINS

This is from an article I posted in 2017. I have no idea if Britt still does whole 30, has the same blog, etc.

I have a church friend who is doing the whole 30 diet. I personally do not believe in diets, unless ordered by your doctor, but I respect those who do them. My belief is to eat right everyday and you won't need specific diets which are hard to stick to. Britt has a blog called Dream Boat Living where she posted this recipe. She says these are tasty and her children like them, too. I haven't made them yet but when I do I will use half almond flour and half white whole wheat flour since I require gluten. This is a very diabetic-friendly recipe so I thought some of you would probably enjoy it.

* 2 bananas

 * 1/2 cup unsweetened apple sauce

 * 1/4 cup melted coconut oil

 * 3 eggs

 * 1 tsp vanilla extract or vanilla powder

 * 2 cups almond flour 

 *  1 tsp baking powder

 * 1 tsp baking soda

 * 1/2 tsp salt

 * 1 tsp cinnamon 

Preheat oven to 350 degrees. Line muffin pan with cupcake liner or grease with coconut oil. In a large mixing bowl mix all ingredients together. Spoon into muffin pan evenly. Bake for 20 mins or until you can insert a tooth pick into the center of the muffin and it comes out clean. Allow to cool and enjoy!!! 

 Note: This is a file photo.

WARM APPLE-CHERRY SAUCE

2 cans (21-oz) no-sugar-added apple pie filling

2 to 3 cups frozen tart red cherries
1 tbsp butter
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp ground ginger
1/8 tsp ground cloves

Place all the ingredients in a slow cooker or crock pot; stir to combine.

Place lid on cooker and cook on low setting 3 to 4 hours until hot and bubbly, stirring occasionally.

Serving Suggestions:

• Warm over sugar-free ice cream or frozen yogurt
• Warm over sugar-free angel food cake

Also good topped with whipped cream and sprinkled with chopped nuts, if desired.

ROAST CHICKEN SPANISH STYLE

1 (4-5 lb) whole roasting chicken

salt to taste
freshly ground black pepper to taste
1 garlic clove, halved
1 tbsp olive oil
1/2 tsp dried oregano
1 medium onion, quartered
4 plum tomatoes, diced
2 medium or 1 large green bell peppers, seeded and chunked
10-oz whole mushrooms, cleaned and trimmed

Preheat oven to 450 degrees.

Remove giblets from chicken and discard them. Rinse the chicken under cold water; dry well. Using paper towels, pat chicken dry.

Sprinkle the inside and outside of chicken with the salt and pepper. Rub the outside of the chicken with the garlic.

In a small bowl or a cup, combine the olive oil and oregano; brush over the outside of the chicken.

Place the chicken, breast side up, in a shallow roasting pan. Roast for 30 minutes then lower temperature to 375 degrees. Add the onion and tomatoes. Cover pan with aluminum foil and bake for 1 hour and 15 minutes. Approximately 20-25 minutes before the chicken is done, add the bell peppers and mushrooms.

Remove from oven and allow chicken to stand 10 minutes before carving.

Note: File Photo used for reference only. Not this exact recipe.

GUACAMOLE DEVILED EGGS

6 large eggs

1 avocado
lime juice, to taste
serrano pepper, to taste
salt, to taste
cilantro and chives, to taste
Paprika for garnish, optional

Preheat oven to 350 degrees.
Place eggs in a muffin tin and bake at 350 degrees for 25 minutes. Chill eggs in ice water and peel.

Cut in half lengthwise. Place yolks in a bowl and whites on an egg plate.

Add the avocado to the yolks and mash together to remove any lumps. Add the remaining ingredients until blended and fill the whites. Sprinkle with paprika, if using.

Keep refrigerated until serving time.

  Note: File Photo